Strength Training Programs for Beginners to Elite Athletes
Menu
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Menu

Re: 5/3/1

Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Question and Answers › Rugby & Rugby league › 5/3/1 › Re: 5/3/1

August 9, 2009 at 1:40 am #25269
dan135
Guest

Hey prop,

Yeah I have used Wendler’s 5/3/1 method with a few of my clients for most of this year, but not following wendler’s program to a tee. Is it the high reps on his assistance work that you are worried about or on the main lifts?

I’ve mainly used his percentages and incorporated them into a westside style program on their max effort days and they have all been getting really great strength gains. He states that for the first couple of months, starting them off 10% lighter than what his 1RM formula cacluates and always rounding down all the weights instead of up (when using his percentages) is best, and this has so far worked really well.

I find it a little easier with the less experienced guys as most of their lifting is done without my supervision and getting them to learn the techniques of all the various max effort lifts associated with the westside method can be a little slow.

So far I have only used it with back squat standing press and flat bench press but I am planning on rotating the exercises each month and using the 5/3/1 percentages, ie. month 1 – Good morning varitaion/close grip incline bench, month 2 – Deadlift variation/floor press, month 3- squat variation/press variation – so they can perfect their techniques on the various max effort lifts with the eventual aim of rotating their lifts every 1-3 weeks as per the westside method.

I haven’t had a chance to implement his full program yet but I would be interested to know how it goes. The volume on his assistance exercises seems to be very high to me but I guess it depends on what you’re traning for.

Tom have you read his book? What are your thoughts on it?

Cheers!

Dan

Category:

Search

1 Tbsp After Dinner Removes Heavy Fat

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

© 2023 Strength Training Programs for Beginners to Elite Athletes | Powered by Minimalist Blog WordPress Theme